Aerobic Exercise – Summary
Aerobic Exercise: Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. Aerobic exercise improves long-term endurance while anaerobic exercise improves short-term endurance. Dance tends to use mostly anaerobic activity during technique classes and exercise. Performing repetitive movements will improve muscular endurance.
In some circumstances, choreographers include vigorous demands on dancer’s aerobic endurance which leads to progressive overload. Think of aerobic activity as being long in duration but low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
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Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level. Among the recognized benefits of doing regular aerobic exercise are: • Strengthening the muscles involved in respiration Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning • Improving circulation efficiency and reducing blood pressure • Improved mental health, including reducing stress and lowering the incidence of depression • Reducing the risk for diabetes. • Burns body fat, while building leaner muscle. As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems.
In addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women. Both the health benefits and the performance benefits, or “training effect”, require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week. Anaerobic Exercise: Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. Anaerobic exercise helps us increase our muscle strength and stay ready for quick bursts of speed.
When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over. Anaerobic activities include weight lifting, sprinting, football, or any rapid burst of hard exercise such as interval training. Lactic Acid contributes to muscle fatigue and must be burned up by the body during a recovery period before another anaerobic bout of exercise can be attempted. The recovery period also allows the muscles to use oxygen to replenish the energy used during the high intensity exercise.
Aerobic exercise, on the other hand, includes lower intensity activities performed for longer periods of time. Activities like walking, jogging, swimming, and cycling require a great deal of oxygen to make the energy needed for prolonged exercise. The body needs to turn to an alternate source for fuel energy, that source being stored muscle glycogen (the storage form of carbohydrates in the muscle cells). For this reason, those who are using very low carbohydrate diets. will often really struggle to perform anaerobic exercise due to the fact that they have such little storage form of energy built up in their reserves